Every day this week, do 10 push-ups (any kind) before you shower.
Archive for August 2009
For our first Move It Monday (the newest addition to H3 Daily), here is an article from Jessica Lynn, Director of Guest Programs, about making exercise a priority. I love the title!
One of the greatest obstacles to maintaining a consistent exercise program is having enough time. It’s extremely important for our physical and mental health to achieve a healthy, balanced lifestyle. As society speeds into the fast lane, we need to be the defensive drivers of our own life. It’s up to us to find the balance that will make us happy and healthy.
Time Management from the Inside Out, by Julie Morgenstern, can help you create a “Time Map – a budget of your day, week, or month that balances your time between the various departments of your life.” This can be especially helpful for those of us who try to take on every task thrown our way. According to the author, “saying ‘yes’ to the person in the moment could mean you are saying ‘no’ to someone whom you’ve already promised that time to.” Keep in mind – that person may be you.
Some examples of Morgenstern’s “Life Departments” include: Self, Work, Family, Health, Friends, and Community. When developing your own Time Map, you are encouraged to create an oasis of time for the one thing you find lacking (for example, Exercise). It can be quite empowering to develop a schedule around something that is extremely important to you. View your time as an opportunity to achieve your goals rather than an obstacle.
Scheduling your exercise time first will allow you to see adjustments that can be made in order to fill the void that has been missing without an exercise regimen. There are so many benefits to exercise: increased energy, stamina, strength, and flexibility … as well as a decreased risk for disease, reduced stress, and a positive body image. So many benefits that it’s hard to find a reason it should NOT be a part of your life. So, if time is an issue for you, map your way to success by creating a personalized Time Map.
“You can’t build a reputation on what you’re going to do.” — Henry Ford
Take pictures of your food as your journal and look back at them once a day.
Thank Goodness I (Have) Friends! Exercise friends, that is!
Looking back at our wonderful H3 Intern, Allie’s post about the ‘Attitude of Gratitude’, I realized how thankful I am for my exercise buds.
Working in an environment where everyone’s main goal is living a healthy lifestyle, it may seem as though it’s never a struggle to keep up. However, we are ALL human, and have the occasional bad day. Well, I recently lost motivation of ALL things healthy due to an injury.
Fortunately, I had a motivated exercise bud to push me back into the routine. Without the accountability from others, I would have a hard time pulling myself out of the warmth of my bed at 6:00 a.m. for a 4 mile run.
Whether you are going to the gym, taking a class or going for an afternoon walk, knowing you have someone counting on you – makes it a lot more likely that you will commit to exercise and follow through.
So, this weekend, call a friend and set a date — an exercise date!
Plan something fun every weekend.
Make every night a PIZZA night with our delicious Portabella Mushroom Pizza. Covered in a mixture of cheeses and fresh veggies—this pizza is sure to satisfy your pizza cravings without all of the fat and calories!
Not only are they yummy – but offer many health benefits!
Portabello Mushroom Pizza
– 8 Portabello Mushroom Caps
– 8 Tbsp. Balsamic Pesto (see below)
– 1 Cup Part Skim Mozzarella Cheese, grated
– 1/2 Cup Provolone Cheese, grated
– 1 Cup Canned Artichoke Hearts, drained and chopped
– 8 Black Olives, pitted and chopped
– 1 tsp. Fresh oregano, chopped
– 1/4 Cup Sundried tomatoes, chopped
– 8 Tbsp. Parmesan cheese, finely grated
Preheat the oven to 400 degrees. Brush underside of cleaned mushroom cap with 1 tablespoon of pesto. Place pesto brushed caps on a parchment lined baking sheet and roast for 5 minutes. Mix mozzarella, provolone, oregano and tomoatoes together. Remove mushrooms from the oven and fill each cap with a portion of the cheese mixture. Top each with 1 Tbsp. of parmesan. Return to hot oven and bake for 8 to 10 minutes or until cheese has browned. Garnish with a sprig of fresh oregano if desired.
Serving Size: 1 mushroom
Number of Servings: 8
Fat: 9.75 grams
Balsamic Pesto Sauce
– 1 1/2 Cups Fresh basil leaves (lemon basil is delicious if you can find it)
– 2 cloves Garlic
– 1/4 Cup Pine Nuts
– 2 Tbsp. Extra Virgin Olive Oil
– 1/4 Cup Dark Balsamic Vinegar
– 1/4 Cup Vegetable Stock
– Pinch Salt and Black Pepper
– Place basil, garlic and pine nuts in a small food processor and chop until very fine. While processor is running, slowly pour olive oil, vinegar, and stock through the opening and continue blending for 1 minute. Pesto will be soupy, not thick like the traditional style. Remove to a plastic or glass container and add salt and pepper. Store in refrigerator for up to one week.
Serving Size: 1 Tbsp.
Number of Servings: 16
Fat: 2.75 grams
Try one new fruit and/or vegetable this week. How about a mushroom?
Mushrooms have always been a funny food to me. They grow in the yard, the Smurfs live in them, and certain types can kill you (unless your name is Mario or Luigi)!
I know – I know – mushrooms are not really considered a veggie. But even though they truly belong in the ‘edible fungi’ category – I am still going to highlight them during a Try-A-Veggie post.
However, these little fun-guys (hehe), offer many of the same health benefits as vegetables do.
Composed mainly of water, they are low in calories and sodium, are fat-free and one Portabella mushroom contains more potassium than a banana does! They also have no cholesterol and contain anti-oxidants to support a strong immune system.
Mushrooms are available year-round and there are over 38,000 varieties! Some of the most common types (and the ones that won’t leave you ill) include the button, crimini, shiitake and portabello.
Check back tomorrow for one of our most popular recipes, Portabello Mushroom Pizza with Balsamic Pesto Sauce.
Joke – of – the – Day (Because I couldn’t leave a mushroom post without one!)
Q: Why did the mushroom go to the party?
A: Because he was a fungi.
Q: Why did he leave?
A: Because there wasn’t mushroom.
Take 20+ minutes to eat your meal from start to finish.
Never fear – interval training is here!
A true fat-burning exercise, interval training involves both high intensity intervals and lower intensity recovery periods.
Not only will you finally bust through that stubborn plateau – but will only spend half the time doing so.
Take a look at all of the benefits of interval training:
– You’ll torch more calories. The more intense your workout is – the more calories burned – even if it is for short periods of time.
– You’ll become more aerobically fit. As your cardiovascular fitness improves, you will be able to go longer and harder.
– You’ll add variety to your routine – beating the boredom. Not only will you spice up your routine – but switching it up also keeps your muscles guessing.
– You don’t need any special machines. You can do interval workouts indoors or even outdoors – alternating speed between mailboxes, driveways or other landmarks.
Now – how to get started…
You don’t have to be a super-star athlete to reap the benefits of interval training. Here is an example of interval training using a treadmill and varying the incline:
Warm-up for 5 minutes at a comfortable speed – increase speed by 0.2mph for minutes 3 and 4
Interval Set #1 – Each minute, increase the incline to the following:
Interval Set #2
13 – 14 3
15 – 16 5
17 – 18 7
19 – 20 9
21 – 22 7
23 – 24 5
23 – 25 3
Interval Set #3
Begin 5 minute cool-down, decreasing speed in increments of 0.3-0.5mph.
HAPPY TREADING! Check out Friday’s playlist to really get you moving!